Sleeping with even a small amount of light may harm your health, study says

Sleeping for only one night with a dim light, such as a TV set with the sound off, raised the blood sugar and heart rate of healthy young people participating in a sleep lab experiment, a new study found.

项新的睡眠研究表明，即使一个晚上睡觉时有昏暗的光线，如静音的电视设备，也会升高健康年轻参与者的血糖，加快心率。

The dim light entered the eyelids and disrupted sleep despite the fact that participants slept with their eyes closed, said study author Dr. Phyllis Zee, director of the Center for Circadian and Sleep Medicine at Northwestern University Feinberg School of Medicine

尽管事实是参与者睡觉时闭着眼睛，微光仍能透过眼睑干扰睡眠。

Heart rate typically drops at night, slowing down as the the brain is busy repairing and rejuvenating the body. An elevated heart rate at night has been shown in numerous studies to be a risk factor for future heart disease and early death.

当大脑在忙于修复身体时，通常夜间心率会下降。多项研究显示夜间心率加快是将来患心脏疾病和早死的风险因素。

High blood sugar levels are a sign of insulin resistance, where the body stops using glucose properly and the pancreas goes into overdrive, flooding the body with extra insulin to overcompensate until it eventually loses its ability to do so. Over time, insulin resistance can ultimately lead to Type 2 diabetes.

高血糖是胰岛素抵抗的信号，胰岛素抵抗是指，身体不能正确利用葡萄糖，并且胰腺超负荷运转，分泌额外的胰岛素来对抗高血糖，直至最终丧失功能。随着时间流逝，胰岛素抵抗最终进展成二型糖尿病。

What to do?

怎么办

What advice would Zee give people based on her study and existing research in the field? Close your blinds and curtains, turn off all the lights, and consider using a sleep mask.

关上百叶窗和窗帘，关灯，甚至可以考虑使用眼罩。

Also be aware of the type of light you have in your bedroom, she added, and ban any lights in the blue spectrum, such as those emitted by electronic devices like televisions, smartphones, tablets and laptops.

也应该注意卧室里光的类型，禁止任何蓝光，诸如电视、智能手机、平板电脑和笔记本电脑等能发射蓝光的电子设备。

"Blue light is the most stimulating type of light," Zee said. "If you have to have a light on for safety reasons change the color. You want to choose lights that have more reddish or brownish tones."

蓝光是最有刺激性的一种，如果你出于安全原因不得不亮着灯，请改变灯光色调。可以选择红色和褐色调。

LED lights can be purchased in any color, including red and brownish tones.

详见：https://edition.cnn.com/2022/03/14/health/sleeping-lights-danger-wellness/index.html